Alternating Dumbbell Overhead Press - Excellent Technique and Tips

Alternating Dumbbell Overhead Press – Excellent Technique and Tips

Alternating Dumbbell Overhead Press is an amazing strength building movement to train your arms. Would you like to have great technique and build be able to show off those broad shoulders now? Then simply look no further and take advantage of this article to get started immediately.

Alternating Dumbbell Overhead Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Alternating Dumbbell Overhead Press Procedure

  • Get started by picking up your dumbbells and lifting them up to your shoulder.
  • Next press one dumbbell straight up over you head.
  • Then lower the dumbbell back down to just above your shoulder, while simultaneously pressing the other dumbbell up over head.
  • Continue to do it again to finish your desired reps, remember to work both sides equally.

Muscles Used

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


Should you want to have the optimum improvement, you ought to stick to these easily done tips. Equally important, whenever you wish to avoid getting injuries, you will want to adopt these tips.

  • Plan Your Workout Before You Get To The Gym. Make sure you plan your training session before you go when you have a target. When your goal is just to preserve strength, you need to still have a plan when you step foot in the gym.
  • Improve Your Technique In Advance Of Increasing The Weight. Developing accurate form will certainly support preventing injury and faltering early. Quality Form will help you build muscle tissue a lot quicker.
  • At All Times Incorporate Maximum Range Of Motion. By using total range of motion you can make sure that you build your total muscle and that you sustain your flexibility.
  • Stay Hydrated. You’ll have recover quicker and a lot more energy if you intake water while exercising.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must keep from making these regular errors to maintain effective form and build muscle. Additionally, when you prevent these errors you will minimize the risk of experiencing injuries.

  • You Don’t Want To Make It To Easy. Your only way to get stronger will be to challenge yourself.
  • It Is Best If You Don’t Neglect Your Cooldown. You should have longer recovery time and even more soreness if you ignore your cooldown.
  • Don’t use To Little or Too Much Weight. Not enough, and you will not be sufficiently employing your main muscles, more than the right amount, and it will lead to cheating. Ensure that you concentrate on your form.

To Avoid More Bodybuilding Mistakes Look Here.

Alternating Dumbbell Overhead Press Recap

You at this point be able to train with alternating dumbbell overhead press perfectly. Now your future level is to carry out alternating dumbbell overhead press as a piece of a long term muscle building strategy to build-up your Deltoid.

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